Only 8 reps of each movement for 8 rounds? Sounds easy, right? Not so fast. Often times the WODs that look the easiest end up surprising you. Try to pick a pace that you can maintain so that you don’t burn out early in the workout.
Like the EMOM from last Friday, this WOD contains both toes-to-bar and Superman holds. I like pairing these two movements because it provides a workout for your whole core, both front and back. As you do today's workout, notice the difference between having the pacing set for you in an EMOM and picking the pacing yourself as you will today. Which do you prefer?
The numbers in parentheses are the suggested wall ball weight to use. The weight for males is listed first, and the weight for females is listed second. Please listen to your body and use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx).
Rx:
8 rounds for time:
8 wall balls (20, 14)
8 toes-to-bar
8 Superman holds
Beginners should feel free to modify both the movements and the number of rounds. Please don’t worry about how high you throw the wall ball. Just focus on your form. A beginner version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
8 wall balls (10, 10)
8 toes-to-rig
8 Superman holds
Many people will be able to get through all 8 rounds if they simply scale the movements and the weight. Another version of today’s WOD might look like this:
Scaled 2:
8 rounds for time:
8 wall balls (14, 10)
8 hanging knee lifts
8 Superman holds
Your score is the total amount of time it takes you to complete all 8 rounds. Remember that even though you are trying to be quick, Superman holds are more effective if they are done in a slow, controlled movement. Don’t rush through them for the sake of a faster time.
Not sure what some of the movements are? Click on the following links for more information:
I didn't get to do this one last night. But it looks challenging and I'm going to try it this weekend.
11:58, Rx. Why are 8 rounds so hard?